How To Manage Anxiety During Pregnancy : Natural Remedies

Overview: Anxiety During Pregnancy

Anxiety is a natural stress response, a common condition that affects many people at some point. According to the NIH, 20 to 40% of women struggle with anxiety and depression during pregnancy. Anxiety during pregnancy, also known as Antenatal anxiety, may occur to either one or both parents. This makes it more critical now than ever to look into this situation more sincerely.  

When you're pregnant, it's normal to feel a bit anxious, but for some people, anxiety can develop into a serious issue. It's a good idea to be aware of the symptoms because support is needed if you struggle with anxiety.

During pregnancy, anxiety can be triggered by a range of factors, including hormonal changes, physical discomforts, financial worries, emotional trauma, and more. Also, during pregnancy, anxiety can manifest in different ways, depending on the severity and duration of the symptoms. Some women experience mild anxiety disorder symptoms, which may include occasional worries or nervousness, while others may develop more severe forms of anxiety, such as panic attacks, obsessive-compulsive disorder, or post-traumatic stress disorder.

Anxiety can negatively affect your health if it is not handled correctly. So having a sound knowledge of the potential symptoms and causes can significantly help identify the triggers at the right time so that you can seek professional help without delay. 

What Are The Causes Of Anxiety During Pregnancy?

Anxiety during pregnancy can have a range of causes, some of which are related to the physical and hormonal changes that occur during gestation. In contrast, others are associated with emotional, social, or environmental factors. Here are some of the most common causes of anxiety during pregnancy:

Hormonal changes: During pregnancy, the body undergoes significant hormonal shifts that can affect mood, appetite, energy levels, and sleep patterns. Fluctuations in estrogen, progesterone, and cortisol can lead to mood swings, anxiety, and depression.

Past traumas: Women who have experienced traumatic events in the past, such as abuse, neglect, violence, or loss, may be more susceptible to anxiety during pregnancy. These experiences can trigger flashbacks, nightmares, and other symptoms of emotional trauma and post-traumatic stress disorder (PTSD).

Fertility challenges: Women who have struggled with infertility, miscarriage, or stillbirth may be at higher risk of anxiety during pregnancy, as they may worry about the health and safety of their unborn child.

Medical complications: Pregnancies that involve medical complications, such as gestational diabetes, preeclampsia, or preterm labor, can be stressful and anxiety-provoking, as women may fear for their own or their baby's well-being.

Social stressors: Women who face social stressors, such as financial strain, lack of support, or relationship problems, may be more vulnerable to anxiety during pregnancy. These stressors can contribute to feelings of isolation, inadequacy, or despair.

Fear of childbirth: Many women experience fear or anxiety about the process of labor and delivery, especially if they've never given birth before. Media portrayals, cultural myths, or negative birth experiences of others can exacerbate this fear.

Parenting worries: Women may also feel anxious about the responsibilities and challenges of parenthood, such as caring for a newborn, managing sleep deprivation, or balancing work and family demands.

Understanding the causes of anxiety during pregnancy can help you identify potential triggers and seek appropriate support and treatment. Whether your stress is caused by hormonal changes, past trauma, medical concerns, or social anxiety, there are ways to manage your symptoms and promote your mental health and well-being.

What Are The Symptoms Of Anxiety During Pregnancy?

Anxiety during pregnancy can manifest in various ways, ranging from mild to severe. Here are some common symptoms of stress during pregnancy:

• Excessive worry or fear: Pregnant women with anxiety may have persistent or intrusive concerns or fears about their health, the health of their unborn child, or other aspects of pregnancy and parenthood. These concerns could be irrational or excessive compared to the risk.
• Physical symptoms: Physical signs of anxiety during pregnancy can include a racing heartbeat, trembling, sweating, shortness of breath, nausea, upset stomach, and tense muscles. Moreover, some women may develop panic attacks, which can be incredibly strong and debilitating.
• Sleep disturbances: Sleep disturbance caused by anxiety can make it hard to get to sleep or stay asleep. This may result in daily exhaustion, irritation, and difficulties concentrating.
• Changes in appetite: Some women with anxiety during pregnancy may have differences in their needs, such as overeating or loss of desire. These changes may cause mood fluctuations, weight gain, or loss.
• Mood swings: Pregnant women may experience mood swings from irritable to moody to symptoms of  depression due to anxiety. Factors like marriage problems or financial concerns may bring on these mood swings.
• Avoidance behavior: Sometimes, pregnant women who experience anxiety will steer clear of situations or activities they perceive as unsafe or frightening. For instance, they might refrain from going out, exercising, or having intimate moments.
• Obsessive thoughts or compulsive behaviors: Some pregnant women with anxiety may experience obsessive thoughts or compulsive behaviors related to their pregnancy or baby. These may include checking and rechecking the baby's heartbeat, obsessively washing their hands or cleaning their home, or repeatedly seeking reassurance from healthcare providers.

If you're experiencing any of these symptoms of anxiety during pregnancy, it's important to talk to your healthcare provider or a mental health professional. They can help you assess your condition, develop a treatment plan, and provide you with support and resources to manage your symptoms effectively. With the right tools and support, you can reduce your anxiety and enjoy a healthy and fulfilling pregnancy.

How To Manage Anxiety During Pregnancy

Pregnancy can be an exciting and wonderful time in a person's life, but it can also bring on a lot of anxiety and stress. It's common to worry about the health and well-being of both the mother and the baby and the changes that come with becoming a parent. However, it's essential to manage anxiety during pregnancy to ensure a healthy and happy experience. Here are some tips to help manage stress during pregnancy.

Seek therapy: If anxiety during pregnancy is overwhelming, it's essential to seek help from a professional therapist or a clinical psychologist. A therapist can help you identify the root causes of your anxiety and develop coping strategies to manage it. Therapy can also provide a safe space to discuss fears and concerns related to pregnancy and parenting. This is why finding the right therapist online or in person is considered very important when it comes to struggling with mental health issues during pregnancy.

Practice relaxation techniques: Many relaxation techniques can help reduce anxiety during pregnancy, such as deep breathing, meditation, and progressive muscle relaxation. These techniques can be practiced at home or in a prenatal yoga class. Acupuncture and body massages are also great, healthy ways to release pent-up tension. 

Move your body: Light exercise can be a great way to reduce stress and anxiety during pregnancy. It can also help improve mood and promote better sleep. Some good options for pregnant women include prenatal yoga, swimming, and walking.

Get plenty of rest: Getting enough rest is essential for managing anxiety during pregnancy. Make sure to get plenty of sleep each night, and take naps during the day if needed. It's also important to avoid caffeine and other stimulants that can interfere with sleep.

Eat a healthy diet: A healthy diet can help reduce anxiety during pregnancy. Ensure you eat plenty of fruits, vegetables, lean protein, and whole grains. Avoid processed foods and sugary snacks, which can cause blood sugar spikes and dips, contributing to anxiety.

Talk about it: There is a shame that comes with being anxious while you are pregnant. Media portrays pregnancy as a time of joy, not anxiety. But most people will understand your fears and concerns, especially those close to you. Open up about your anxieties and let yourself be supported by those around you. 

Educate yourself: We are so often afraid of the unknown, and if it is your first time, pregancy can be one big unknown! Learn about the different stages of pregancy and how your body reacts to it. You'll find the more you know the more you'll trust your body to create this miracle of life. 

Overall, managing anxiety during pregnancy requires a holistic approach that includes taking care of your physical, emotional and mental health. By practicing relaxation techniques and seeking help from an anxiety therapist, you can cope with  anxiety and enjoy a healthy and happy pregnancy.

How Can Therapy Help Individuals With Anxiety During Pregnancy?

Therapy can be an effective way to help individuals with anxiety during pregnancy. A licensed anxiety therapist can provide a safe and non-judgmental space for individuals to explore their fears and concerns about pregnancy and parenting. Through therapy, 

• Individuals can learn coping skills and strategies to manage their anxiety, such as deep breathing exercises and mindfulness techniques. 
• They can identify and challenge negative thought patterns that contribute to their anxiety and develop more positive and realistic ways of thinking. 
• Additionally, a therapist can provide support and guidance as individuals navigate the physical and emotional changes that accompany pregnancy. 

Overall, therapy can help individuals with anxiety during pregnancy feel more empowered and in control and promote well-being and positivity during this critical time. Therapy can be short-term, so you can receive the additional support you need as you're pregnant and transition out of it after you give birth. 

Are There Any Natural Remedies For Anxiety During Pregnancy?

While it's essential to consult with your healthcare provider before trying any natural remedies for anxiety during pregnancy, some options may be helpful. For example:

• Relaxation techniques such as deep breathing, meditation, or yoga can help reduce anxiety.
• Regular (light) exercise
• eating a healthy and balanced diet
• getting enough rest
• Herbal remedies such as chamomile tea or lavender essential oil. 
• Essential oils (but consult with your doctor first, as some essential oils can be bad for pregnancy)
• Vitamin D (consult with your doctor, but many studies have found pregancy creates a Vitamin D defeciency)

To Conclude

Managing anxiety during pregnancy is critical to ensuring a healthy and happy pregnancy for both the mother and the baby. While many myths and misconceptions can cause confusion and fear, seeking accurate information and support can help women make informed decisions about their mental health and well-being. 

Therapy is a safe and effective option for managing anxiety during pregnancy and can provide a safe and supportive environment for women to explore their feelings and develop coping strategies. At Lifebulb we ensure you get the best therapeutic experience and guide you through overcoming and managing your mental health difficulties. If you are looking for counseling or therapy near your locality remember that we are just a phone call away.

Whether you choose therapy, natural remedies, or a combination of approaches, it's essential to prioritize your mental health and take proactive steps to manage anxiety during this vital time in your life. 

Remember, taking care of yourself is the best way to take care of your baby.

Can panic attacks during pregnancy hurt the baby?

Severe anxiety has been known to have adverse effects on mother and baby, although the exact nature of those effects is not known, although decrease birth weight and increased risk for mental health issues in the child is possible (source). 

However, this is for extreme cases of anxiety and are thought to conflate preexisting conditions and risk factors. 

Basically: if you have panic attacks during pregnancy, talk to your doctor and begin to implement the anxiety coping mechanisms outlined in this article. Perinatal anxiety is very common, and many women experience panic attacks because of it. Most of their babies are completely fine.

Anxiety during pregnancy is not something you should become more anxious about, but it is something you should take steps to prevent or limit. 

If your panic attacks continue, seek medical help or mental health therapy.